April 5, 2026, 7:00 a.m. ET
The growing popularity of adaptogens, from mushroom coffees to herbal tinctures, has propelled these natural substances into mainstream discourse. Promoted on social media as effective allies in battling stress, adaptogens come from plants and fungi and are believed to enhance the body’s ability to cope with physical, emotional, and environmental pressures.
However, the related science is complex and still under investigation. Although initial studies indicate positive effects, much of the existing evidence is limited, and the quality of adaptogen products can vary widely.
This article explores what adaptogens are, their potential health benefits, and who might want to approach them with caution.
What are adaptogens?
Adaptogens are bioactive compounds, primarily derived from specific plants, roots, and fungi, that may assist the body in adjusting to stressors—whether physical, emotional, or environmental. This definition comes from Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and author of “Calm Your Mind With Food.
To qualify as an adaptogen, a substance must generally be non-toxic at typical doses, assist in managing stress, and help restore balance in certain bodily functions, explains Kristen Smith, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
Well-known adaptogens include ashwagandha, Rhodiola rosea, holy basil (Tulsi), ginseng, lion’s mane, and medicinal mushrooms such as reishi and cordyceps.
These adaptogens have rich historical backgrounds in Traditional Chinese Medicine, according to Naidoo, yet they are seldom consumed in their raw forms today. Instead, they are frequently available in the form of supplements, tinctures, teas, powders, and functional foods, often combined with other ingredients like caffeine, vitamins, or additional herbs.
Are adaptogens good for you?
Adaptogens are best known for their potential to reduce stress by supporting the hypothalamic-pituitary-adrenal (HPA) axis, a system in the brain that helps regulate cortisol and the body’s stress response, as Naidoo explains.
In addition to managing stress, adaptogens are sometimes linked to enhancements in cognitive function, immune system support, and increased physical endurance. For instance, ginseng has been studied for its potential effects on energy and immune function by boosting nitric oxide production, while cordyceps shows promise in improving exercise performance through enhanced ATP production and cellular energy efficiency.
Smith highlights that some studies have also associated particular adaptogens “with alleviating arthritis symptoms,” mainly due to their anti-inflammatory and antioxidant properties.
From a mental health standpoint, “certain adaptogens may also support mood and cognitive function by improving sleep quality and decreasing inflammation related to stress,” Naidoo adds.
Despite these encouraging signs, extensive, long-term human studies are still scarce. “Stronger evidence regarding the safety and overall effectiveness of adaptogens is essential,” emphasizes Smith. Most of the research has involved small sample sizes and short durations or has been conducted in animals, complicating the ability to make definitive claims about their benefits in everyday life.
Who should be cautious with adaptogens?
Despite their image as “natural” remedies, adaptogens do carry risks. Smith points out a significant concern is that dietary supplements, including adaptogens, are not regulated by the U.S. Food and Drug Administration in the same way as medications. This lack of regulation means quality, dosage, and purity can vary significantly across brands. Therefore, “it’s advisable to consult a healthcare professional before starting any adaptogen regimen,” Smith recommends.
Certain groups should be especially cautious. “If you are pregnant or breastfeeding, have autoimmune or thyroid conditions, or take medications like antidepressants or blood pressure medications, you should exercise caution,” Naidoo advises.
This caution arises because some adaptogens might interact with medications, affect hormone levels, or stimulate the immune system in ways that could exacerbate existing health issues or alter drug metabolism.
For the most part, adaptogens are regarded as safe in moderate doses and may offer some benefits, “but I always encourage patients to consider adaptogens as supportive tools, not as quick solutions,” Naidoo emphasizes. “It’s vital to prioritize foundational habits like proper nutrition, quality sleep, physical activity, and effective stress management first.”
